The World Health Organization has recognized that obesity is a common problem of our time. In our article, we examine the most effective weight loss diets with detailed methods, descriptions, rules and benefits.
Today, approximately 500 million people worldwide are overweight.
According to statistics, the most common countries of "mass obesity" among adults are: Mexico (32. 8%), USA (31. 8%), Syria (31. 6%), Venezuela, Libya (30. 8%). Overweightit indicates the metabolism in the body and is aggravated by the development of related diseases.
Today, there are a lot of different diets that are aimed at accelerated or systematic weight loss. Choosing the most effective method among various weight loss diets is quite difficult, since its effectiveness depends on the individual characteristics of the body (initial weight, state of health, hormone level, speed of substances).
Let's look at the main causes of obesity, the 12 most effective diets to overcome extra pounds, health and a toned body, and what changes occur in the body after losing weight.
Where does excess weight come from and what does it lead to?
Causes of obesity:
- Consuming large amounts of high-calorie foods and a sedentary lifestyle, when the energy received is not fully absorbed.
- Genetic predisposition.
- Floor. Interestingly, women gain weight faster due to the hormonal characteristics of the body and the smaller muscle mass compared to men.
- Age factors. It has long been known that metabolism slows down with age, energy demand decreases, which leads to gradual fat accumulation and weight gain.
- Primary pathology of the endocrine glands or dysfunction of hypothalamic functions.
- The presence of a tumor.
Possible consequences of obesity:
- gastrointestinal diseases;
- pancreatitis;
- arterial hypertension;
- gallbladder disease,
- liver;
- type 2 diabetes mellitus;
- cardiac ischemia;
- stroke;
- amenorrhea,
- infertility,
- menstrual disorders in women,
- sexual impotence in men;
- pathologies of the respiratory and locomotor systems (hypoventilation syndrome, gout, osteoarthritis);
- vascular diseases of the lower limbs.
In addition to the negative impact on health, obesity upsets the psycho-emotional balance: it increases anxiety, leads to frequent depression, decreased sexual activity, makes it difficult to find a job, and lowers self-esteem.
In the advanced stages of being overweight, it causes endocrine dysfunction, which leads to death.
12 effective diets for weight loss
Let's look at the most effective and well-known diet. Regardless of the chosen method, all methods involve maintaining an optimal water system: drinking at least 1. 5-3 liters of clean water per day. At the same time, daily physical activity is also necessary, which helps to lose excess weight faster.
The best diets to lose extra pounds.
1. Japanese diet
The distinguishing feature of this technique is rapid weight loss: you will lose 7-10 kilograms in 13-14 days. The effectiveness of the Japanese diet is achieved by completely restructuring the metabolism. In this case, the result will last at least 2 years. When following a diet, it is forbidden to consume alcohol, sugar, salt, baked goods and sweets. The Japanese diet consists of low-calorie, low-carbohydrate foods that require the body to burn stored fat for energy. During the diet, the size of the stomach decreases, which makes it easier to exit.
2. Dukan diet
This is a protein nutrition program. The duration of the diet depends on the degree of excess weight and can be up to 3-4 months. The Dukan diet consists of 4 stages: "Attack", "Change", "Consolidation" and "Stabilization", each of which has its own diet, duration, permitted and prohibited foods. General dietary recommendations: do morning exercises every day, add oat bran to meals, walk outside for at least 30 minutes. The Dukan weight loss method does not limit the amount of "allowed" foods consumed, excludes the use of chemical additives and drugs, and is considered safe.
3. Buckwheat diet
It belongs to one of the types of strict monodiets, which are designed for quick, express weight loss. The main component of the method is buckwheat, which must be prepared according to a special recipe. The grain should not be boiled, it should be poured with boiling water and allowed to stand for about 8 hours. However, you cannot add spices, sugar or salt. After this time, buckwheat porridge can be consumed in unlimited quantities.
In the classic version, the buckwheat diet is designed for 7 days (you can lose 4-5 kilograms in a given time), if necessary, the adherence time can be increased to 14 days (the weight decreases by 6 -10 kilograms). When losing weight, you can drink 1. 5 liters of alkaline mineral water, green tea and 1 liter of 1% fat kefir in addition to buckwheat. If you feel a deterioration in your health while following the buckwheat diet, it is recommended to include calorie-free fruits (apples, oranges, grapefruit) in your daily diet.
4. Protein diet
The basic rule of the protein diet is that 85% of a person's diet should consist of protein products: lean meat, fish, eggs, dairy products, seafood. This is an effective 14-day diet that will help you get rid of 4-8 extra pounds during this period. Protein daily plan: eat small meals every 3 hours. It is allowed to introduce carbohydrate-containing foods with a low glycemic index (up to 40) into the daily diet: soybeans, cucumbers, nuts, chickpea puree, citrus fruits. In order to lose weight quickly and increase muscle mass, it is recommended to do strengthening exercises.
5. Diet from a TV presenter
The most important component of the menu is protein products. A doctor of medicine and a television presenter of a health program recommends replenishing protein reserves with low-fat dairy products, lean meats and fish. The main condition is not to mix proteins with carbohydrates in one meal. Eating meat and cereals at the same time is strictly prohibited, it is better to combine them separately with herbs and vegetables.
The duration of the diet is 1 month, after which everything depends on the results. In the initial stage, the daily calorie content of the food consumed may not exceed 1, 200 kilocalories, gradually this value decreases to 1, 000 kilocalories per day. In addition, the doctor emphasizes the importance of a positive attitude, you have to eat in a good mood, in a calm environment, and mentally adapt to the fact that food is a holiday for every cell. Before swallowing the food, the host advises you to chew it thoroughly. This reduces the load on the digestive organs and prolongs the health of the teeth. The diet allows you to lose up to 25 kilograms in 2 months.
6. Maggi diet
The diet promises to lose 10-20 kilograms in 4 weeks. The Maggi method includes the following most effective diets: cottage cheese and eggs. The choice depends on individual dietary preferences and health status. Both options are effective. The Maggi diet is not a mono-diet, its diet includes vegetables, fruits and meat. The products are selected to activate the burning of accumulated fat and remove toxins from the body.
7. Energy diets
A modern method for rapid weight loss with minimal effort. Energy diets are a set of special cocktails that fill the human body with the maximum amount of nutrients with minimal calories. The products of the line contain vitamins, minerals, proteins, fats, carbohydrates and fiber. This is an effective diet designed for 4-6 months, and you will lose 10-30 kilograms during this period.
8. Kremlin diet
The essence of the diet is to count the amount of carbohydrates consumed per day (maximum 40 units per day), all flour products and sweets must be excluded from the diet. You should eat a lot of protein-rich food. In the first week of following the Kremlin nutrition system, the result of weight loss is 4-5 kilograms, in 30 days - 10 kilograms, in 2-3 months - 20 kilograms.
9. Six Petal Diet
The basic principle of the method is the daily rotation of the following monodiets: fish, vegetables, chicken, cereals, cottage cheese and fruit. The constant replacement of the main product prevents the body from getting used to the component and its "stagnant" weight. The effectiveness of the diet in losing weight is surprising: daily weight loss ranges from 0. 5 to 0. 8 kilograms. As a result, following the "6 Petals" for 2 weeksyou can lose 15 kilograms in
10. Diet for lazy people
In its classic form, this is a mono-diet on water that does not require financial investment, time and effort to prepare the approved dishes. The main rule of the lazy diet is to drink 250 milliliters of clean water before every meal, including snacks. The amount of food consumed should be reduced by 2 times. Fast-digesting carbohydrates, high-fat foods, pickles, canned foods, and smoked foods are left off the menu. The preferred method of cooking is baking or boiling. Depending on your goals, you can lose 10-12 kilograms in 14 days.
11. Kim Protasov's diet
It is a low calorie weight loss system. The average daily diet menu supplies the body with 1200-1500 kilocalories of energy. Kim Protasov's diet consists of protein foods (boiled eggs, dairy products, lean meat), non-starchy vegetables and permitted fruits (oranges, grapefruit, apples). Traditionally, Protasov's diet is divided into 3 stages: vegetarian, with the addition of meat and consolidating. The duration of the diet is 5 weeks. During this period, you can lose 10 kilograms.
12. Kefir diet
This is a strict mono-diet for weight loss that is popular today. We distinguish the following easy modifications of the fermented milk diet: kefir cottage cheese, kefir apple, kefir egg, kefir buckwheat, kefir cucumber, striped. When following a strict diet, the only allowed product is low-fat kefir or 1%. One liter of fermented milk drink should be drunk in five portions per day. Drink water during breaks, at least 1. 5 liters per day. After 3 "kefir" days, the weight decreases by 1. 5 kilograms, after 1 week by 3, and in 14 days by 8. In order to avoid the increased secretion of gastric juice, the development of gastritis and the aggravation of ulcers, a strict fermented milk diet is not recommended. compliance for more than 14 days.
As you can see, there are many ways to lose weight effectively. To achieve the desired result, the principles of diet, water system and daily physical activity must be strictly followed. While losing weight, it is recommended to swim, do yoga, and do gymnastics. Useful mesotherapy, wrapping, ultrasonic peeling, anti-cellulite, firming massage. These procedures help increase skin turgor and prevent skin sagging.
Unexpected effects of weight loss
Studies show that a 5-10% reduction in body weight in obese patients reduces the risk of worsening diabetes mellitus and cardiovascular disease and improves overall health.
Let's look at 13 changes that occur in a person's life after getting rid of extra pounds:
- A surge of power and energy. After losing weight, a person becomes more mobile, it is easier to perform physical activities and even climb stairs. Improving memory and concentration. Brain activity increases, the amount of remembered information increases.
- Increased libido, the person feels sexier. During the research, American scientists came to the conclusion that if one partner loses 30 kilograms, family relations improve.
- Reducing the risk of developing certain diseases and cancer. Being overweight causes inflammatory reactions in the body and causes changes in the body's cells. Losing weight reduces the risk of cancer by up to 5%.
- Restoration of psycho-emotional balance.
- Changes in the taste buds.
- Strengthening the bones and joints by reducing the load.
- Reducing health care costs by an average of 42%. This is due to the fact that obese people are more likely to suffer from chronic diseases that require ongoing treatment.
- Confidence and career growth. According to statistics, thin people find a new job and increase their income 5 times easier than overweight people. This pattern is particularly true for women.
- Reduced need for medication. Losing weight lowers blood cholesterol levels. As a result, the need to take antihypertensive drugs is reduced. Maintaining a normal body weight reduces the risk of cardiovascular, digestive and thyroid diseases. Interestingly, after losing weight, heartburn and asthma are less bothersome.
- Increased skin turgor. If you limit yourself to following a diet while losing weight, neglecting exercise and massage, the result of losing weight can be very disappointing. Sagging skin in problem areas (abdomen, thighs, buttocks, arms) is an unpleasant side effect for all women. To eliminate this, you need to resort to tightening procedures or regularly visit the pool, massage therapist or beautician.
- Normalization of sleep. Losing excess weight "frees" a person's upper airway from the soft tissue that blocks it. As a result, sleep will be better and 22 minutes longer.
- There is an increased chance of getting pregnant. Remember, female obesity can cause polycystic ovary syndrome and infertility. These effective diets help to get rid of unwanted weight, restore the functioning of internal organs, and increase the likelihood of conception and the birth of a healthy child.
- Improved vision. Do not forget that excess weight increases the risk of developing diabetes, which adversely affects all body systems, including vision. According to research from the University of Georgia, obesity reduces the amount of lutein and zeaxanthin in the retina, which causes age-related degenerative changes.
Losing weight has a beneficial effect on the entire human body: hormone balance is normalized, immunity increases, mental and physical performance improves, erection problems disappear, and the load on the joints and cardiovascular system decreases. As a result, life acquires new colors, its quality improves significantly, and every day brings more joy.
Conclusion
The benefits of losing weight: health, beauty, self-confidence, increased life expectancy, a healthy and fit body, emotional harmony.
Effective 7-day diets are suitable for 1-3 kilograms of weight loss (buckwheat, kefir), for 4-10 kilograms of weight loss, a 2-week to 1-month diet (Japanese, protein, "6 petals", diet for lazy people). If the excess weight is 20 kilograms or more, then it is recommended to do an examination and consult a doctor, as well as pay attention to the "protein" programs of Dukan, Maggi, Protasov or the Kremlin diet. It is designed for gradual weight loss over 2-6 months.
In order to avoid the excess weight returning after the end of the diet, pay attention to what you eat. Measure your weight regularly, it should not increase. Also, take vitamin and mineral complexes. Monitor the duration and quality of sleep; a sleep-deprived person tends to overeat. Move more, drink a lot of water, eat protein and vegetables, increase your self-esteem.
Remember, you can get rid of 70-150 grams of fat per day. Find more hobbies that bring you joy. In addition to eating, there are many other interesting things to do - communication with loved ones, walking, dancing, music, traveling and hobbies. This installation will help you increase your own motivation and it will become much easier to stick to a proper diet. Lose weight smartly and enjoy life!